Comparing Nutrients in 7 ounces Young Broadbeans VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Cassava	3%	2%	95%

Macro Nutrients

	Young Broadbeans	Cassava	Recommended Dietary Allowance
Energy	4.93% 143kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	20% 11g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Cassava	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.8% 65.5mg	45.4% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Cassava	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	47% 3.77mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 189mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.34% 161g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Broadbeans versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Young Broadbeans vs Cassava:

• 7 ounces of Young Broadbeans have 18 times more Vitamin A, 2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B9 and 1.6 times more Vitamin C than Cassava.
• While 7 oz of Raw Cassava contain 2.3 times more Vitamin B6 than Raw Young Broadbeans.
• 7 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• 7 ounces of Cassava have insufficient amounts of Vitamin A
• Both Raw Young Broadbeans as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Broadbeans vs Cassava:

• 7 ounces of Young Broadbeans have 1.4 times more Calcium, 7 times more Iron, 1.8 times more Magnesium, 3.5 times more Phosphorus, 1.7 times more Selenium, 3.6 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Copper than Raw Young Broadbeans.
• Both Young Broadbeans and Cassava contain similar levels of Manganese and Potassium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Broadbeans have 11.1 times more Omega 3, 2.3 times more Fiber and 4.1 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 2.2 times more Energy and 3.3 times more Carbohydrate than Raw Young Broadbeans.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Broadbeans VS Cassava

What are the health benefits of Young Broadbeans compared to Cassava?

Young broadbeans, also known as fava beans, are a good source of plant-based protein, fiber, folate, and iron. They can help support heart health, digestion, and provide essential nutrients for overall well-being. On the other hand, cassava is a starchy root vegetable that is lower in protein and fiber compared to broadbeans. While cassava can be a good source of energy, it is not as nutrient-dense as broadbeans. Overall, incorporating a variety of plant-based foods like young broadbeans into your diet can offer a wider range of health benefits compared to relying solely on cassava.

Can I lose weight easier by eating more Young Broadbeans or Cassava?

Both young broadbeans and cassava can be part of a healthy weight loss diet, but the key to losing weight is creating a calorie deficit. Young broadbeans are low in calories and high in fiber, which can help you feel full and satisfied. Cassava, on the other hand, is higher in calories and carbohydrates, so it's important to watch portion sizes. Ultimately, incorporating a variety of nutrient-dense foods and maintaining a balanced diet is key to successful weight loss.

Should I eat more Young Broadbeans or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both young broadbeans and cassava are nutritious options, but young broadbeans are higher in protein and can be a good choice to support muscle growth. Incorporating a mix of legumes, nuts, seeds, and whole grains in your diet can help you meet your protein needs for muscle building.

What is the environmental impact of producing Young Broadbeans compared to Cassava?

Young broadbeans have a lower environmental impact compared to cassava. Broadbeans require less water and land to grow, and they also have the ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. Additionally, broadbeans are typically grown in cooler climates, which can help reduce greenhouse gas emissions associated with transportation compared to cassava, which is often grown in tropical regions.